5 Breathwork Techniques for Better Sleep

If you struggle to fall asleep or wake up feeling unrested, breathwork might be the solution. These techniques leverage your nervous system to prepare your body for deep, restorative sleep.

1. The 4-7-8 Technique

Often called the "natural tranquilizer," this pattern was developed by Dr. Andrew Weil:

Inhale for 4 counts

Hold for 7 counts

Exhale for 8 counts

The long exhale triggers your relaxation response. Do 4-8 cycles before bed.

2. Extended Exhale Breathing

Simply making your exhale longer than your inhale activates your parasympathetic nervous system. Try:

Inhale for 4 counts

Exhale for 6-8 counts

3. Coherent Breathing

Breathe at a rate of 5 breaths per minute (6-second inhales and exhales). This optimizes heart rate variability and promotes deep relaxation.

4. Left Nostril Breathing

In yoga, the left nostril is associated with cooling, calming energy:

Close your right nostril

Breathe slowly through your left nostril only

Continue for 5-10 minutes

5. Body Scan Breath

Combine breathwork with progressive relaxation:

Take slow, deep breaths

With each exhale, mentally relax a different body part

Start from your toes and work up to your head

Making It a Habit

The key is consistency. Use MindFu's bedtime reminders to establish a nightly breathwork routine. The app's calming atmospheres and gentle audio guidance make it easy to wind down before sleep.

Try these techniques tonight and notice how much more easily you drift off to sleep.